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Workoutvery very very very hard
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:9800
Authorjimmy
Submitted By:jimmy jones
Email: www.netvision.net.il
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 free stile
400 medely
300 free stile
200 back
100 choice fast
15 seconds rest beetwin each distance
Kick Set 32*50
8 of each stroke
every two 50 pace is getting faster
10 seconds after each 50
40 seconds after 8 50
Main Set 4*(3*200)
1 free 25 seconds from record
1 IM 20 seconds from record
1 choice 10-15 seconds from record
after free 20 sec
after IM 25 sec
after choice 1 min
Pull Set 5*200 pull easy 15 seconds rest after each 200

Main Set 6*(3*100)
1 free 15 sec from record
1 IM 12 sec from record
1 choice no more then 10 sec from record
after free 20 sec
after IM 20 sec
after choice 1 min
Drill Set 4*100 drill choice 20 sec after each 100
Main Set 4*(4*50) all choice
2- 10 sec from record
1- 8 sec from record
1- all out

after the 1st 3 20 sec rest
after 4th 1 min
Warm-Down 300 easy

Total = 9800 SC Meters
10000000489

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